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Wednesday, June 17, 2015



CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

30 sec of Each of the following

Deads A)275/195, B)245/165, C)185/125
WB Push Press
Commando Pushups
rest 1 min


50 G2OH 75/55
*if 1 break is taken then 5 Burpee Box Overs
Break #2 earns 4 Burpee Box Overs, then 3.....

Accessory Closeout
Find Max
*Put Benches and racks away;)

Front Squat Complex
1 Front Squat, Pause half way on the way up and go back down and up
Find Max and a total of 1-1-1@90+

5 rep OH Squat
3 rep Deadlift @85-90
10 reps Duel KB Snatch

10 min AMRP
1 Dead
2 Squat Snatch
3 OH Squat
4 Deficit HSPU 45+25/35
50 DU

rest 2 min

1000M Row

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